Woke up at 3:30 am, excited for this morning’s workout. I printed up the movements and made my way to The Colosseum. I set up in the cones in the parking lot and taped down the movement sheets. I should have taped the cone as well, more on that later.
34 windy and dry pavement – just beautiful
I am not a professional and I am not aware of your injuries. This is a free workout, each pax participates at his own risk, modify as needed.
Are free of charge
Are open to all men are
Are held outdoors, rain or shine, heat or cold
Are led by men who participate in the workout in a rotating fashion, with no training or certification necessary
End with a Circle of Trust
The F3 Credo is: Leave no man behind but leave no man where you find him.
OYO Stretching while I explain the beatdown
Similar to Dora 1-2-3 but more exercises. Partner up. Pax 1 does exercise while Pax 2 runs to the other end of the parking lot where the cones were. Swap out and continue the exercise until each amount of reps are complete. The exercises and reps are: 50- Burpees / 100- Overhead Claps / 150- Merkins / 200- Big Boy Sit-ups / 250- Squats.
Parking Lot Burpee Shuffle.
Perform a burpee at the tip of the parking stall stripe, once done backpedal then sidesaddle to the next stripe then run to the tip and do another burpee. Do this all the way down the line not letting the PAX behind you catch you.
5 Merkin Waterfall
Fludder Kicks IC 15
ABC till 6am
Site-Q read Announcements from Slack Info Only channel
My Swansonism for the day “I’d wish you the best of luck but I believe luck is a concept created by the weak to explain their failures.”
I challenged all PAXs to go out of their way to do something nice for someone at my last COT. Then I came across this quote and it just fits. “Helping one person might not change the whole world, but it could change the world for one person” Let’s just continue to go and do good. That is why we are here. To be better men at home, at work, and in our community. AYE!